Getting a good night’s sleep is essential for feeling refreshed and energized the next day. But sometimes it can be difficult to get the deep, restful sleep we need. Having a productive day requires energy, and sleep is the most important time for your body to recover from the stresses of the day. The right amount of sleep not only helps you feel refreshed but can also help reduce stress, prevent weight gain and make you more productive in your waking hours. Here are some tips for getting the deepest sleep every night!
Create a relaxing pre-sleep ritual
What if you could do something during the day to make sure your sleep was even better? It turns out that there are some simple things you can do in the hours leading up to bedtime to help ensure a deep, restful slumber. Creating a relaxing pre-sleep ritual is one of them.
If you can make falling asleep into a special event, rather than an anxious struggle, you’ll be more likely to drift off without issue. Here are four steps to creating your pre-sleep ritual:
Start by winding down
Identify what activities help you relax and wind down. This could include reading, listening to music, or taking a bath. If you have trouble winding down, using white label CBD can help your muscles relax as you’re winding down.
Avoid blue light
Try to avoid electronic screens, such as televisions, phones, and tablets, for at least an hour before bed. The blue light from these screens can disrupt your sleep cycle and suppress your natural melatonin secretion– which keeps you from getting tired.
Stick to a schedule
Establish a regular bedtime and wake-up time. This will help your body get into a rhythm and make it easier for you to fall asleep. Our bodies like patterns. The more consistent with our sleep schedules each day, the better our sleep will start to become.
Create a bedroom oasis
Make your bedroom a calm and relaxing space. While this may seem insignificant, it can make all of the difference. Keeping your room neat and lighting candles can help to create a calming atmosphere. When there is no clutter in your room, it is easier to keep clutter out of your mind and sleep soundly.
Get the right amount of exercise and fresh air each day
A lot of people don’t get enough exercise and fresh air each day. This can lead to a wide range of problems including lack of sleep, weight gain, and even depression. That is why it is important to make time for both physical activity and outdoor time to achieve optimal health. However, not everyone has the same abilities or access to resources which means that there are many different ways to find what will work best for you.
For example, if you have limited mobility: you could start biking or swimming as these activities are low impact. If you are unable to get outside for walks or hikes, try purchasing an indoor treadmill or stationary bike so that you can be active at home.
Food and chemicals to avoid before bedtime
Among the many factors that can contribute to poor sleep, hygiene, nicotine, caffeine, alcohol, and heavy meals before bedtime is among the worst. In addition, the use of starchy foods in the evening is a recipe for a lack of restful sleep. However, some types of food can contribute to a refreshing night’s sleep. Some sleep-enhancing foods include almonds, turkey, chamomile tea, and bananas.
There are many things you can do to get a good night’s sleep, including creating a pre-sleep ritual, avoiding blue light, and sticking to a regular sleep schedule. You can also get the right amount of exercise and fresh air each day, eat healthy foods before bedtime and avoid using electronic screens in the hours leading up to bed. By following these tips, you’ll be well on your way to getting the deep slumber you need for optimal health!